The Stress-Relief Prescription: How Breathwork and HRV Training Can Help
Breathwork and heart rate variability (HRV) training are accessible tools that can help regulate the autonomic nervous system, reducing stress and promoting relaxation. These practices have been shown to improve emotional regulation and resilience, making them valuable strategies for healthcare providers facing high-stress situations. Research indicates that such interventions can positively impact neurophysiological factors associated with burnout, supporting overall well-being. Incorporating these techniques into daily routines can provide immediate and long-term benefits for stress management.
Evidence Based Interventions
✔ Box Breathing and HRV Training – Slow, controlled breathing activates the vagus nerve, increasing HRV and reducing stress. (PMC9478693)
✔ Resonant Breathing – Breathing at a rate of 5-6 breaths per minute optimizes HRV, reducing stress symptoms.
Take Aways
• Breathwork directly lowers cortisol – Slow breathing calms the nervous system in minutes.
• HRV training improves stress resilience – Higher HRV is linked to better emotional regulation
Action Steps
✔ Practice box breathing: Inhale 4 seconds → Hold 4 seconds → Exhale 4 seconds → Hold 4 seconds. Repeat for 3-5 minutes.
✔ Use an HRV app – Try Elite HRV or HeartMath to track HRV and build stress resilience.
